Five Rounds of Seven Reps for time of:
Low Back Squats - Body Weight
Hang Power Cleans - 3/4 Body Weight
Push Press - 1/2 Body Weight
Front Plank - 5 sets at 30 secs each.
Walking lunges - 100 reps.
This WOD is for time, making it an intense and classic Crossfit Everett metcon workout. Pay attention to what your body is telling you during the workout. Do not over do it...only you can tell if you are beginning to over-stress your system.
Watch your form on all elements as you begin to fatique, which will be early on. Go at a pace that allows for integrity of form and still calls the cardio and CNS pathways to adapt and step up. New Crossfitters may wisely opt for a one to three minute rest between sets. This will allow the lungs to regroup and the oxygen to figure out where it needs to be.
This workout is about Strength (squat), Power (HPC), then back to Strength (Push Press) only now in the shoulders and core stablizing structures. Your CNS will be confused about where the fuel is needed. Legs, Back, Shoulders, steady and then explode....then start over. The body must learn to adapt to this sort of quick switch to be considered ready for anything. It will. But not without a fight. This is an intentional aspect of a metcon and should feel a little uncomfortable during the exercise.
Be sure you have full hip extention at the top of the squat. Be careful not to unload before full extention of the HPC. Keep a strong pillar and full shoulder extention at the top of the press. The Push Press is not a Push Jerk. Watch yourself for cheating the exercise by micro jerking the press.
Work Hard. Be safe. Enjoy the ride.